A. Mid Thigh Snatch off Blocks, work to a heavy single. The barbell on the boxes should come up to your mid thigh region. Your goal weight should be 160 lbs or more.
- Worked to 160 and stopped there. Technique was really solid today. Did a much better job of bringing my hips to the bar.
B. Above Knee and Split Jerk Cluster @ 215 lbs, 1.1.1 x 5 sets, rest 3 minutes.
- Did better on these as well but they did get tough. The 3rd clean rep was a little sloppy on each set. Jerks were no problem.
C. Strict Press @ 20x1, 2-3 repetitions x 3 sets, rest 2 minutes.
- Worked to 145
D. Every Minute on the Minute x 10 Minutes of:
3 Power Cleans @ 185 lbs
5 Pull Ups(Butterfly)
- These were fine but my weak link on butterflies is grip. Always feel like I'm about to tear the shit out of my hands (and they're pretty well conditioned!!). Don't know if there a better way I should be gripping the bar?? Never found any gloves that I like to use for pull-ups.
Wednesday, August 7, 2013
Sunday, August 4, 2013
Friday August 2,2013
A. Push Press Cluster off blocks, 1.1.1, work to a heavy cluster.
-195
B. Overhead Squats @ 30x1, 4-5 repetitions x 5 sets, rest 3 minutes between sets.
-only 185 on these and only got 4 reps
C. Back Extensions, hands on head, 12-15 repetitions x 5 sets, rest 2 minutes between sets.
D. On the Minute, Every Minute x 20 Minutes of the following:
7 Push Press: Odd Minutes @ 95 lbs
7 Toes to Bar: Even Minutes
-195
B. Overhead Squats @ 30x1, 4-5 repetitions x 5 sets, rest 3 minutes between sets.
-only 185 on these and only got 4 reps
C. Back Extensions, hands on head, 12-15 repetitions x 5 sets, rest 2 minutes between sets.
D. On the Minute, Every Minute x 20 Minutes of the following:
7 Push Press: Odd Minutes @ 95 lbs
7 Toes to Bar: Even Minutes
- went unbroken on the TTB's. Was just enough work to not tear my hands!
Saturday August 3,2013
A. High Bar Back Squat @ 85%, 3 reps x 5 sets, rest 3 minutes between sets.
290 on these. Did Low bar BS but still pretty happy.
290 on these. Did Low bar BS but still pretty happy.
B. Airdyne Sprint 20 seconds, every 3 minutes x 21 minutes.
C. 20 Minute AMRAP of the following;
2 Muscle Up
Run 400 Meters
2 Muscle Up
Row 500 Meters
Did pretty good on this one. No problem with the muscle ups.I think I did about 4 1/2 rounds
C. 20 Minute AMRAP of the following;
2 Muscle Up
Run 400 Meters
2 Muscle Up
Row 500 Meters
Did pretty good on this one. No problem with the muscle ups.I think I did about 4 1/2 rounds
Wednesday July 31,2013
A1. Close Grip Bench Press @ 20x1, 2-3 repetitions x 5 sets, rest 3 minutes between sets.
Worked up to 225
A2. Weighted Pronated Pull Ups, 2-3 repetitions x 5 sets, rest 3 minutes between sets.
- 63#
B. 3 Sets of the following:
30 seconds of Squat Cleans @ 115 lbs
rest 30 seconds
60 seconds of Lateral Burpees
rest 60 seconds
90 seconds of Airdyne
rest 90 seconds
Worked up to 225
A2. Weighted Pronated Pull Ups, 2-3 repetitions x 5 sets, rest 3 minutes between sets.
- 63#
B. 3 Sets of the following:
30 seconds of Squat Cleans @ 115 lbs
rest 30 seconds
60 seconds of Lateral Burpees
rest 60 seconds
90 seconds of Airdyne
rest 90 seconds
Tuesday July 30,2013
A. Front Squat @ 20x1 plus 40 lbs of chains, load barbell with 205 lbs, 3 repetitions x 5 sets, rest 3 minutes between sets.
B. Deadlift @ 30x1, 2-3 repetitions x 5 sets, rest 3 minutes between sets.
Worked up to 355
C. Row x 125 Meters x 10 sets, rest 1 minute and 20 seconds between sets.
D. Russian Kettlebell Swings @ 88 lbs, 15 repetitions x 4 sets, rest 1 minute between sets.
Worked up to 355
C. Row x 125 Meters x 10 sets, rest 1 minute and 20 seconds between sets.
D. Russian Kettlebell Swings @ 88 lbs, 15 repetitions x 4 sets, rest 1 minute between sets.
Monday, July 29, 2013
Monday July 29, 2013
A. High Hang Snatch off Blocks, work to a heavy single. The barbell on the boxes should come up to your hips.
- Worked up to 155#. Getting better at these
B. Above Knee Power Clean Cluster @ 205 lbs, 1.1.1 x 5 sets, rest 3 minutes between sets.
- These were much harder than I thought they'd be. Missed only 1 rep though. Very lucky not to have injured my wrist....it was a pretty ugly miss!!
C. Weighted Ring Dips @ 20x0, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
- Did most sets at 65#
D. Every Minute on the Minute x 10 Minutes of the following:
7-10 Chest to Bar Pull Ups
- Ugh. These sucked or more accurately - I sucked! Did 10 unbroken reps only the first 3 sets. Then dropped down to 7 unbroken reps then dropped down to sets of 4 and 3 within each minute. Don't know how I've managed to get worse at CTB pull-ups!!
- Worked up to 155#. Getting better at these
B. Above Knee Power Clean Cluster @ 205 lbs, 1.1.1 x 5 sets, rest 3 minutes between sets.
- These were much harder than I thought they'd be. Missed only 1 rep though. Very lucky not to have injured my wrist....it was a pretty ugly miss!!
C. Weighted Ring Dips @ 20x0, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
- Did most sets at 65#
D. Every Minute on the Minute x 10 Minutes of the following:
7-10 Chest to Bar Pull Ups
- Ugh. These sucked or more accurately - I sucked! Did 10 unbroken reps only the first 3 sets. Then dropped down to 7 unbroken reps then dropped down to sets of 4 and 3 within each minute. Don't know how I've managed to get worse at CTB pull-ups!!
Subscribe to:
Posts (Atom)